So far 2018 is feeling pretty fresh! January on Sidebar Nutrition is all about bringing it back to basics with “Guides” on the fundamental plant -based eating staples. Last week’s share was on How to: Guide to Nut Milk. But in the spotlight today are veggies that deserve a sparkly introduction, Greens! Today I’m sharing a breakdown on greens, why greens are amazing and how to eat more greens everyday. Let’s begin.
Why Eat Greens?
Leafy greens, or greens are plant leaves we can enjoy as food. There are close to 1000 types of plants with edible leaves, each special in there own way. No favorites here, just diverse nutrient profiles, and flavors. Mixing it up is the best way to get a variety of vitamins and minerals for a well-rounded plate.
Greens are a nutrition powerhouse. Full of B vitamins, vitamin A, folic acid, vitamin K, vitamin C, iron, potassium, magnesium, fiber and water. Greens boost immune function, protect our eye health and improve energy levels for better focus. Their high fiber content aids in the natural detoxification processes of the kidney, liver, skin and digestive tract.
Goodness of the greens…
Phytonutrients: Plants natural protective compounds that function as preventative agents in our bodies.
Fiber: Fills us up and keeps digestion running smoothly.
Antioxidants: Prevent harmful cells from doing damage to our healthy ones, fighting off free radicals and exhibiting anti-carcinogenic properties.
Minerals: Iron, Calcium, Magnesium. Iron is responsible for carrying oxygen to our cells supporting energy, normal immune system function and neurotransmitter signaling. Calcium regulates bone matrix, and can be obtained from plant based sources, especially kale, beet greens and bok choy. Magnesium is found in soil, it aids in proper digestion and transport of calcium and potassium across membranes affecting muscle contractions.
Vitamins: Vitamin K helps reduce aging, promote health cellular turnover, good liver function, and works with calcium to keep bone matrix intact. Vitamin A helps skin grow, repair and glow.Folate is a coenzyme, responsible for important metabolic processes involving nucleic acids and amino acids. Vitamin C keeps tissues like teeth and gums healthy.
Prebiotics: Naturally occurring fibers that feed the good bacteria promoting a healthy gastrointestinal microflora. They are in foods such as kale, spinach, chard, romaine, leeks, asparagus, chicory, Jerusalem artichokes, garlic, onions, wheat, oats, and soybeans.
Kinds of Greens…
Fresh Greens
Spinach
Romaine
Kale
Arugula
Escarole
Bok Choy
Watercress
Beet Greens
Micro Greens
Dandelion
Collard
Mustard
Seaweeds:
Nori
Kombu
Wakame
Dulse
Spirulina alga
Klamath
HIjiki
Chlorella
Green Powders:
Wheat Grass
Barley Grass
Alfalfa
How much is Enough?
Think everyday, every meal. For an easy count, let your hand be the judge, 4-6 handfuls of leafy greens a day (more or less depending on the leaf and person). Spread it out throughout the day; aim for at least a handful at each meal.
How to Prepare Greens?
Choosing greens is step number one:
1.Organic is best when it comes to greens, since greens typically have less protection from potentially harmful pesticides.
2.Local produce is best for environment and for nutrients too, less travel time more nutrients intact.
3.Convenience greens vs. Whole Leaf Greens: Convenience greens are clean cut and ready to use, they tend to be more expensive than buying whole leaf greens which require a little more TLC.
To Clean Greens:
- Soak in cold water to remove dirt
- Pop greens in a salad spinner to whisk out the water
- Let air dry before storing in containers
- Chop or leave whole
How to Eat More Greens…
01. Raw
Smoothies: A quick way to squeeze in more fresh greens. A few heaping handfuls of kale, scoop of nut butter, cashew milk and banana for a delicious creamy smoothie.
Next Level Salad:Spice up your salad by using a mix of leafy greens like kale, butter lettuce and escarole. Play with different combinations of nuts, seeds, dried fruit and olives. Creamy avocado, sweet grapefruit and crunchy walnuts cover all the textures. Herbs like cilantro, parsley or basil and micro greens too.
02.Sautéed
Collards, spinach, kale, chard are all perfect for sautéing. Stir into sauces, soups, stews or greens. Lightly stir-fried romaine can add body to rice or noodles or grill with olive oil for a crisp side.
03.Roasted
Collard or Kale chips are hearty enough to roast into crunchy chips. Although romaine is delicate, it can be grilled when drizzled with olive oil and sprinkled with nutritional yeast to finish for a tasty side.
04.Powders
Green powders from alfalfa, wheat grass, barley grass or algae give a boost of nutrients. Although dried green powders will not replace eating greens, it is a convenient way to get in B- vitamins, zinc, copper, vitamin K and magnesium. Scoop some powdered greens into a smoothie or whisked into cold water for greens + hydration.
05.Algae
Seaweeds are under water greens, which are actually all different colors. But they offer similar benefits as our land growing greens and are well worth the mention. They can be pan toasted, dried or raw, are full of protein, fats, carbohydrates, fiber, chlorophyll, vitamins and minerals.
Greens Challenge: Squeeze some greens into each meal: Smoothies, soups, sandwiches, you name it! Share your creation with me at #sidebarnutrition
Would love to hear from you. Have a comment or question? Leave one below!
With Love Xo
J
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